9 Anti-Inflammatory Foods Dietitians Want You to Eat More Often

# 9 Anti-Inflammatory Foods Dietitians Want You to Eat More Often

Chronic inflammation drives many age-related diseases, from heart disease to arthritis to cognitive decline. Registered dietitians across the country recommend eating specific foods to combat this underlying process before disease takes hold.

The foods on dietitians' lists share one trait: they contain compounds that suppress inflammatory markers in the body. Research published in journals like Nutrients and the American Journal of Clinical Nutrition confirms that certain dietary patterns reduce circulating levels of C-reactive protein and interleukin-6, two key inflammation indicators.

Fatty fish like salmon and sardines top most lists. These contain omega-3 fatty acids, which suppress the production of inflammatory molecules called prostaglandins. A 2021 study in Frontiers in Nutrition found that people eating fish twice weekly had measurably lower inflammation levels than those who rarely ate fish.

Berries consistently appear in dietitian recommendations. Blueberries and strawberries contain anthocyanins, pigments that activate the body's own anti-inflammatory pathways. Leafy greens like spinach and kale provide vitamin K and polyphenols that reduce inflammatory cytokines. Olive oil contains oleocanthal, a compound that works similarly to nonsteroidal anti-inflammatory drugs.

Nuts and seeds, whole grains, legumes, cruciferous vegetables like broccoli, and colorful produce round out the standard list. Each category offers different phytochemicals that work through distinct mechanisms.

The pattern matters as much as individual foods. Research from Harvard's School of Public Health shows that people following Mediterranean-style eating patterns, which emphasize these anti-inflammatory foods, have 25 to 35 percent lower risk of heart disease and cognitive decline compared to typical Western diets.

Dietitians